Needle phobia - Anxiety UK

How can I help myself?Self-administered behaviouralexposure programThere are three steps in the self-administered behaviouralexposure hierarchy:1. Relaxation2. Constructing an anxiety hierarchy3. Pairing relaxation with the situations detailed inyour hierarchy.Step One: RelaxationIt is useful that you know how to get into a relaxed stateof mind before going into your behavioural exposurehierarchy. Some people like to practice progressivemuscular relaxation, breathing exercises or meditationto allow them to induce a relaxed state of mind beforeencountering their phobic situation or object. Relaxationcan take some practice, so it may be useful to practice forsome time in advance before beginning your exposurework. All that matters is that you choose a method ofrelaxation that is most comfortable for you.Step Two: Constructing an anxiety hierarchyOverviewFor this example, the hierarchy that you construct willcontain situations or scenes involving some aspect ofhaving an injection. These situations will most likely besituations you have actually experienced (e.g. booking11